
Strength
Every 3 minutes for 7 sets, complete:
Sets 1-4
Behind the Neck Jerk (3 sec hold in split) x 2 reps @ 70%
Sets 5-7
Push Press x 3 reps @ 70%
Conditioning
Complete as many rounds and reps as possible in 13 minutes of:
12 Devil’s Press (50s/35s)
8 Strict Pull Ups
4 Strict Handstand Push Ups
……….
BURN
For time:
50 Wall Ball Shots
then…
20-18-16-14-12-10-8-6-4-2 Push Ups
30 Braided Rope Single Unders